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Performance Training Blog / An Introductory Block
« on: May 22, 2010, 04:02:39 am »
Quick Table of Contents
Training Schedule with Upper Body
Alright, I'm going to keep this extremely short and simple. This blog post is for those who are new to the forum and may be in need of a routine for vert and/or speed. Keep in mind this is an introductory block (phase), which is then transitions into more intense blocks and phases. This prepares you for work that would be done in a strength or peaking block.
Our goal initially, is to expose the body to a few lifts, build tolerance to those lifts, increase the amount of weight we can do on those lifts, and add muscle mass in key areas such as the glutes/hamstrings/quads. This type of block sets one up for bigger results down the road, such as in the strength/peaking blocks. Results in vert can of course be obtained in this program, but it's major goal is to prepare one for more intense work/peaking which comes later, that is when gains should skyrocket.
There are a few mandatory rules to following a performance enhancement program: READ THESE GUIDELINES CAREFULLY
- A proper warmup MUST be completed prior to the session. A warmup is used to elevate core temperature and increase blood flow to the muscle groups involved with lifting. Training without a proper warmup can lead to all types of overuse injuries, tweaks, increased soreness, and pulls.
- Form is more important than weight lifted. Lifting with sloppy form leads to injuries.
- Very light stretching must be done upon completion of the workout.
- Listening to your body is key, if you feel an injury creeping up, a pull, weird aches, tendonitis-like feelings, re-evaluate and back off slightly, while utilizing methods such as ice & rest to heal up.
- A journal must be done to get proper feedback, how can anyone help you if there is not a roadmap of what you have been doing? Check the journal blog entries in this subforum.
- Fitness must be a priority, becoming a lazy out of shape slob in search of vert gains leads to inefficient results. Basketball or some anaerobic event must be performed multiple times throughout the week to maintain cardiovascular health & fitness levels. Jumping should be done when feeling fresh or prior to sessions (should be feeling fresh prior to sessions). Point is, improve fitness levels, jump, stay in shape, perform these workouts, and get some gains.
The Exercises
The exercises to be performed in this program are as follows:
SQUAT: Regular squat (preferred), Box squat (learning tool), Pin squat (learning tool)
UNILATERAL: Walking lunges (preferred), Bulgarian split squat (other variant), Reverse lunges (other variant), 18 inch stepups (other variant).
CALF RAISES: Can be done with dumbells, barbells, or a machine, but in this program you should not be straining to complete reps. Calf raises in this program are done light for a sort of tonic activation. Too much straining on weighted calf raises while playing a good amount of basketball/jumping can result in aches/strain, so keep it light.
If you do not have much experience with squatting, start off light using box or pin squat can be very helpful. Most likely, you will need to video tape your normal squat if you don't have much experience, and post it to youtube to get proper feedback. Back rounding (upper or lower) should not occur, either should caving in at the knees or coming onto the toes. More about this later in a separate thread with video links etc. The main goal would be to use a "normal squatting style" for every workout.
As for unilaterals, walking lunges are preferred, but honestly, another variant can be thrown in on any of the days to mix things up. The only requirement here is that progressive overload be applied to this "mix it up lift", so to not stay at the same weight for eternity.
Regardless, the goal for unilaterals & squat are the same, progressive overload. Again, that overload should only be progressed with proper form. Sacrificing form for added weight is pointless. A nice consistent attempt at progressing every session is what we are after, it is then that strength & muscle gain will be achieved.
The Base Template
This program has three days, the only difference is the set & rep schemes and rest periods of each workout.
DAY 1: High Volume day
- DESCRIPTION: These workouts take less of a toll on the central nervous system, and more of a toll on the muscles & fasciae themselves. The goal here is high volume + short rest, which creates a nice environment for muscle growth. For all 4 sets, the same weight should be used. If the same weight cannot be used for 4 sets of 10, stay at this weight until 4 sets of 10 are completed. For example, week 1 you might perform this: 225 lb @ 10,10,8,8, week 2 you might obtain 225 lb @ 10,10,10,8, week 3 you might obtain 225 lb @ 10,10,10,10. After week 3, it is time to bump up the weight 5-10 lb. The short rest between sets is crucial in this day, do not go passed 60seconds, as this will cause the volume to raise too much in intensity.
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10, 60 seconds rest between sets or full recovery
- UNILATERAL: 3 x 10 each leg, 60 seconds rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 2: Moderate Volume Day
- DESCRIPTION: The goal here is similar to day 1, except the rest between sets increases, allowing for more recovery, the overall volume is lower, and the intensity per set is higher. The same rules apply for sets & reps.
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 3: Strength Day
- DESCRIPTION: This session is much different than the previous two. The main difference is that the recovery between sets is full, take as much time as needed to recover. The overall intensity per set is also higher, since the reps are lower (5), so this session is geared more towards strength than is for muscle size gains.
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- EXPERIENCED LIFTERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- BEGINNERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a same weight per set 4x5, non max 5RM, 3 minutes rest in between sets
- UNILATERAL: 2x5 each leg, full recovery between workup sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
NIGHTLY/DAILY: OPTIONAL
- DESCRIPTION: This is a great exercise I learned from KellyB. I used to favor glue bridges but honestly, it leads to a bit too much fatigue in the hamstrings. Performing glute activation every day using prone glute is a great way to keep them active. Just a few sets will help, but you can do pretty much 5-10 sets total each leg some days, without any real fatigue occurring the next day. I would do a few sets in the morning. If you want to hit a bit more volume, do it at night before sleeping.
- prone glute: 3-?x10-20 reps (or holds of 15-30 seconds)
The Training Schedule
Ok so, you're probably wondering on which days to do these sessions. Well, I will only give an example, but there's no set answer here. If your schedule is hectic, for example, lots of basketball etc, then more rest days will be needed than one who is completely dedicating these months to vert training. So, an example schedule might look like this:
Week 1: Monday (Day 1), Thursday (Day 2)
Week 2: Monday (Day 3), Thursday (Day 1)
Week 3: Monday (Day 2), Thursday (Day 3)
See how it is rotating through? This setup would allow for adequate recovery, for sure. Another setup, not using a weekly period, might look something like this:
Day 1, rest, rest, rest, Day 2, rest, rest, Day 3, rest, rest, repeat.
Day-1 should require the most rest following, as it leads to the most soreness, then followed by Day-2 and finally Day-1.
This program can be done for 4-12 weeks.
Example template that includes upper body
DAY 1A LOWER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10, 60 seconds rest in between sets or full recovery
- UNILATERAL: 3 x 10 each leg, 60 seconds rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 1B UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x 10
- S1: DB ONE ARM ROW: 3x10 each arm
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 2A LOWER: Moderate Volume Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 2B UPPER: Moderate Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- S1: TRICEP PUSHDOWN 4 x 10
- S1: DB CURL OR EZ-BAR CURL: 4x10
- S1-rest = 2min after a set of triceps and a set of biceps
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 3A LOWER: Strength Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- EXPERIENCED LIFTERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- BEGINNERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a same weight per set 4x5, non max 5RM, 3 minutes rest in between sets
- UNILATERAL: 2x5 each leg, full recovery between workup sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 3B UPPER: Strength day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a 1x5, full recovery between workup sets
- WEIGHTED PULLUPS: warmup sets, work up to a 1x5, full recovery between workup sets
- S1: DB BENCH PRESS warmup sets, work up to a 1x5, non-max but heavy
- S1: DB ONE ARM ROW: warmup sets, work up to a 1x5, non-max but heavy
- S1-rest = 2-3min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
Example Schedule, upper & lower combined.
You can include any jumping/reactive work/sprints etc prior to those sessions. Those are simply the lifting templates. An example schedule might be:
Week 1:
Monday: Day 1A LOWER
Tuesday: Rest
Wednesday: Day 1B UPPER
Thursday: Rest
Friday: Day 2A LOWER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 2B UPPER
Tuesday: Rest
Wednesday: Day 3A LOWER
Thursday: Rest
Friday: Day 3B UPPER
Week 3: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
Here's another template, lifting 4 days per week. Keep in mind that you can alternate the above schedule with this one. This is for people who have the work capacity to lift upper/lower 2x/week each:
Week 1:
Monday: Day 1A LOWER
Tuesday: Day 1B UPPER
Wednesday: Rest
Thursday: Day 2A LOWER
Friday: Day 2B UPPER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 3A LOWER
Tuesday: DAY 3B UPPER
Wednesday: Rest
Thursday: Day 1A LOWER
Friday: Day 1B UPPER
Saturday: Rest
Sunday: Rest
Week 3:
Monday: Day 2A LOWER
Tuesday: Day 2B UPPER
Wednesday: Rest
Thursday: Day 3A LOWER
Friday: Day 3B UPPER
Saturday: Rest
Sunday: Rest
Week 4: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
I will fill in video links to each exercise later
Finally if you don't like this template, here is a thread on a very simple and effective ideology, known as the infamous (bad-ass) JackM template: http://www.adarq.org/forum/program-review/jackm-split/
peace.
Template For Full Body
EDIT: Preferred schedule:
- Monday, Thursday, Sunday, Wednesday, Saturday, Tuesday, Friday
- repeat.
This is for people who need preparation before getting into the above templates, or for people with unique schedules (2 days a week etc). You would want 2-3 days rest between these sessions, so monday/thursday works fine, etc.
DAY 1 Full Body: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10, full recovery between sets
- S1: BB OR DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 3x10
- S1: WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 3x10
- S1-rest = 2min after a set of bench and a set of chins
- UNILATERAL: 3 x 5 each leg, 2min rest rest in between sets
- S2: DB BENCH PRESS 3 x 10
- S2: DB ONE ARM ROW: 3 x 10 each arm
- S2-rest = 2min after a set of bench and a set of row
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- CORE
- STRETCH
DAY 2 Full Body: Strength day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x5, full recovery between sets
- S1: BB OR DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 3x5
- S1: WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 3x5
- S1-rest = 2min after a set of bench and a set of chins
- UNILATERAL: 3 x 5 each leg, 2min rest rest in between sets
- S2: DB BENCH PRESS 3 x 5
- S2: DB ONE ARM ROW: 3 x 5 each arm
- S2-rest = 2min after a set of bench and a set of row
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets
- CORE
- STRETCH
QUESTIONS
From OJ:
How do you perform a Bent Y-T-W?
- Y-T-W is are nice shoulder prehab/inury prevention exercises, make sure you don't go heavy (2-5 lb db's in hands), emphasis on strict form. Perform them standing, or on an incline bench. Perform a set of each for 10-12 reps, rest 1min, repeat, 2-3 sets total.
Here are demonstrations of Y-T-W on an incline bench:
I took video of me performing them standing, need to upload it.
How do you do a prone superman?
Prone superman is a great lower back prehab/injury prevention exercise. Make sure strict form is used, there's no need to excessively arch/force any range of motion. Use alternate arm/leg mechanics, lifting leg by focusing on initiating movement from the glute. Do 2-3 sets of 10 extensions each arm/leg.
Prone cobra is another variation, which is very effective:
How do you do a 90 degree Prone Glute?
Prone glute is a great glute activation exercise, popularized for us vert addicts by KellyB and AlexV. Perform 2-3 sets of 15 extensions. You can perform it with or without the med ball seen here:
In the Base Template Section, after OPTIONAL: Pullups or chinups + pushups or dips, it says core, what does this mean?
What kind of stretching should we be doing after?
Static or PNF. I'll put videos in here later, but you just want to stretch pretty much everything, nice & easy, no forcing any range of motion, just let it happen as you relax your breathes. Static stretching should consist of at least 2 sets of ~30 seconds per major muscle group. Muscle groups to be stretched:
- Hamstrings
- Quads
- Calfs
- Optional: Glutes
- Lats
- Pecs
- Bicep
- Tricep
- Rear delt
When will I know I am done with the Introductory block and move on to the strength/peaking blocks?
Intro block should last at least 12 weeks, after that, re-evaluate. If you're still making gains as you approach the 12 week mark, then continue the intro block to make as much gains as possible using "simple methods" (such as the intro block).
Also one more question, why is there no plyometrics in the introductory block?
Reactive work depends alot on the athlete, for example, someone can be a beginner with weightlifting yet still be insanely advanced reactively. On the flip side, someone can be advanced with weightlifting and perform horribly on reactive drills, needing a long careful progression.
For most everyone doing the intro block, a few basic reactive drills can be performed, which are effective regardless of experience level. It is essential though, that you incorporate all reactive exercises submaximally at first, to see how they effect your joints, muscles, etc. To rush right in to any reactive work (including sprints) is not the best idea.
This reactive work can be included after the comprehensive warmup:
Quote
Reactive-work #1:
- SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 10-20 yards, 5x, 1-2 minutes rest between sprints (2min for 20's, 1min for 10's)
- MR tuck jumps: 4 x 10, 1-2min rest between sets
- MR pogos: 4 x 5, 1-2minutes rest between sets
Quote
Reactive-work #2:
- SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 10-20 yards, 5x, 1-2 minutes rest between sprints (2min for 20's, 1min for 10's)
- single leg bounding progression: 5-6 sets each leg, 2min rest between sets
- quick lunges: 4 x 20-30 each leg, 1-2min rest between sets
Quote
Reactive-work #3:
- SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 10-20 yards, 5x, 1-2 minutes rest between sprints (2min for 20's, 1min for 10's)
- single leg bounding progression: 5-6 sets each leg, 2min rest between sets
- SPRINTS: 40 yards, 3-4x, 4 minutes rest between sets
As you become tolerable to those workouts, adapt & improve, volume/intensity/new exercises can be modified, etc.
